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What OS are you using?
A good program in Linux is IPTraf (can only be run under root) which will show you exactly what info is going in and out through a certain network card, you should find this on your install CD. Or as R0n1n said ethereal for Windows.

The results shown belove are taken from my Squid Proxy Server log files:

along with the protocol analyzer (sniffer), you can use something like "iptraf" for linux.

On windows... the utility "cool beans " seems to do it too. (just gives you the traffic in kb) though... not quite as good as "iptraf". It won't break it down to connections....

I can't find a good program for windows that will do what "iptraf" will do...

HDD, you beat me to it.

Quitmzilla is a firefox extension that gives you stats on how long you have quit smoking, how much money you\'ve saved, how much you haven\'t smoked and recent milestones. Very helpful for people who quit smoking and used to smoke at their computers... Helps out with the urges.

There are several bandwidth monitor programs for Windows, like the popular DUMeter. NetLimiter does not only what it says (you can cap the bandwidth that different programs are allowed to use) but also keeps track of upload/download numbers for each program. Those are both shareware programs, so you might want to consider using a free program like Down2Home. Unfortunately its meters seem to go crazy when your upload or download is some 2 GB / a day and/or when you've got long uptimes... But if these aren't a problem then it's a good program.